Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Brussels Sprouts

Weight per 500 calories

Boiled Kidney Beans

394g

Frozen Brussels Sprouts

1220g

Boiled Kidney Beans have 3.1 times more energy per 100g than Frozen Brussels Sprouts. It has average energy density when compared to other foods. Frozen Brussels Sprouts, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Frozen Brussels Sprouts

30%

63%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Frozen Brussels Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

5.15%5g

1.97 gvs5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

3.2%1.02g

0.29 gvs1.02 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

102%1.63g

0.67 gvs1.63 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

4.38%0.74g

0.43 gvs0.74 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.8g

Carbohydrate

73.7%96g

89.8 gvs96 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

34%24.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvs24.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

122%46.3g

25 gvs46.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

82.3%46g

34 gvs46 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Frozen Brussels Sprouts

0%0μg

Vitamin A

42%378μg

RAE, retinol activity equivalents

0 μgvs378 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

107%1.3mg

Thiamine

0.63 mgvs1.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

114%1.5mg

Riboflavin

0.23 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

48.6%7.8mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs7.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg

Vitamin B5

69.5%3.48mg

Pantothenic acid

0.87 mgvs3.48 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

189%2.46mg

Pyridoxine

0.47 mgvs2.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

375%1500μg

Folates and Folic Acid

512 μgvs1500 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg

Vitamin C

1004%904mg

Ascorbic acid

4.72 mgvs904 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

40.7%6.1mg

Tocopherols and Tocotrienols

0.12 mgvs6.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

1918%2301μg

Phytomenadione or phylloquinone

33 μgvs2301 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Frozen Brussels Sprouts

13.8%138mg

Calcium

31.7%317mg

138 mgvs317 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

44.7%0.4mg

0.85 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.74mg

Iron

142%11.3mg

8.74 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

58%244mg

165 mgvs244 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

165%3.8mg

1.7 mgvs3.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.6%543mg

Phosphorus

108%756mg

543 mgvs756 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

133%4512mg

1594 mgvs4512 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

33.3%18.3μg

4.33 μgvs18.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

8.13%122mg

3.94 mgvs122 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

34.4%3.8mg

3.94 mgvs3.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

28.7%1062g

264 gvs1062 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen Brussels Sprouts:

Frozen Brussels Sprouts, Unprepared contain more Vitamin A, 2 times more Vitamin B1, 6.5 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B5, 5.2 times more Vitamin B6, 2.9 times more Vitamin B9, 191.3 times more Vitamin C, 51.6 times more Vitamin E and 69.6 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen Brussels Sprouts:

Boiled All Types Kidney Beans have 2.1 times more Copper than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 2.3 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium, 4.2 times more Selenium, 31 times more Sodium and 4 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Brussels Sprouts, Unprepared have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Brussels Sprouts, Unprepared contain 2.5 times more Fat, 2.4 times more Omega 3, 19.7 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFrozen Brussels SproutsVS Canned Kidney BeansBoiled Kidney BeansVS Cooked Frozen Brussels SproutsFrozen Brussels SproutsVS Cooked Frozen Brussels Sprouts

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Brussels Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: